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Tuesday, February 7, 2012

Fruit Nutrition Facts

Many Americans have little or no information on fruit nutrition facts because most nutrition 'experts' have little to no information on fruit or have bought into false or inaccurate information about fruit.Let's take a look at real Fruit Nutrition Facts: De Novo Lipogenesis- The conversion of carbohydrates into fat There is a common idea in nutrition today that 'carbs' make you fat. I find it hilarious, I always ask people if they complain about the carbohydrates on their hips or abdomens and they look at me as if I've lost my mind. Do these nutrition guru's really even know how carbohydrates are converted into fat? No. Let's find out. De Novo Lipogenesis is the process by which carbohydrates are converted into fat. A study was published in the American Journal of Clinical Nutrition where the researchers hypothesis was that the conversion of carbohydrates into fat would be higher in obese women indicating that excess carbohydrate consumption leads to obesity. The results were rather interesting: "De novo lipogenesis increases after overfeedingwith glucose and sucrose to the same extent in lean and obesewomen but does not contribute greatly to total fat balance." Another interesting quote from this study: "De novo lipogenesis from carbohydrate is energetically expensive and evidence to date suggests it does not contribute significantly to increased fat balance in persons consuming a typical high-fat Western diet."Am J Clin Nutr 2001;74:737–46. Most nutrition guru's do not understand this point:Conversion of carbohydrates into fat is 'energetically expensive' or in simple terms the body burns 30% of the carbohydrates in the process of conversion! Carbohydrates do not make you fat.There is a HUGE difference between refined sugar and fruit! All sugars are NOT created equal! Lets compare the nutrition profile of regular granulated sugar to the nutrition profile of common fruit.Table Sugar Nutrition Facts: 3 Tb. of granulated sugar Calories............146 Protein................0 Fiber...................0 Vit. B2................1% That's IT!Here is where the truth lies: • 146 calories in 3 Tablespoons! That is the same as eating 1 and a half apples or 1 1/2 c. of cheerios! • No protein, No fiber, No fat • The second truth is that sugar ALWAYS accompanies fat in recipes.Sugar Always Accompanies FAT! When you make cookies, What is the combination you put in the mixer first? Sugar and Butter What is in every processed food? Sugar and FAT The combination of sugar and fat is a health disaster, blood sugar raises, insulin is released and fat goes directly into adipose stores. Fat is already fat. I know that sounds silly but it should be common sense that fat can easily be stored due to the fact that it is already in the form of fat, where carbohydrates cannot be stored as adipose tissue directly without de novo lipogenesis a very inefficient and energy expensive process.Fruit Nutrition Facts I will use 1 1/2 apples because it is about the same calorie content as 3 Tb. of sugar.1 1/2 Apple Calories................151 Protein...................1g Fat.......................1/2g Fiber.....................7g or 28% daily value Vit. A...................7% Folate...................2% B1.......................5% B2.......................7% B3.......................2% B5.......................4% B6.......................9% Vit. C..................18% Vit. E...................3% Vit. K...................7% Calcium................2% Copper.................9% Iron...................2% Magnesium..............5% Manganese..............6% Phosphorus.............5 % Potassium..............7% Zinc...................1% Omega 3's..............2%When you compare sugar to an actual fruit there is NO real nutritional comparison. Notice the fiber content of the apple vs. sugar The apple contains 7g of fiber, this fiber regulates the absorption of sugars and provides bulk in the intestinal tract, where as the sugar has no fiber and immediately enters the bloodstream and then causes a subsequent fall in blood glucose levels.Protein in Fruit Yes, fruit contains protein. It does not contain a high amount but every fruit contains protein. All whole foods contain a natural balance of carbohydrate, protein and fat the way NATURE designed for us to consume these macronutrients.Fruits are designed to be an easy to digest, cleansing, simple boost of energy food.Antioxidants: Another Fruit Nutrition Fact Antioxidants are extremely important in a healthy diet. Antioxidants are found in natures most healthy foods, fruit, vegetables, whole grains, legumes, nuts and seeds.Antioxidants protect the body against free radical damage.What is a free radical? It is a cell that is missing a molecule, they will scavenge for the missing molecule and cause damage to another cell or destroy another cell to acquire the missing molecule. This may be interesting but it is important to understand that this can damage the DNA structure of the cell which causes it to function improperly, reproduce at a rapid, uncontrolled rate and this sets up a serious scenario for disease. Free radical damage does not just stop at one cell, it is a continuous series of damaging events that can have serious consequences. Antioxidants stop this free radical damage and protect the body from disease. Fruits and vegetables are the HIGHEST source of antioxidants!Vitamin C- This is a well known antioxidant that prevents free radical damage before it even begins.Vitamin E- Does not stop the damage in the beginning but it will stop the damage from continuing as it breaks the continuation of damage.Flavonoids - most common and largest group of antioxidants, over 5,000 flavonoids have been identified in plant foods.Polyphenols - Anthocyanins, apigenin, luteolin, proanthocyanidins, hesperidin, naringin, quercitin, myricetin, resveratrol and thousands of others....1Studies have shown significant benefits to the consumption of antioxidants or polyphenols Inhibition of carcinogenesis by polyphenols: evidence from laboratory investigations. Studies have found that polyphenolic compounds have cancer preventing activities through many different effects. Polyphenolic compounds inhibited cancer cell growth, enhanced the cellular death, reduced invasiveness of cancer, and slowed the angiogenesis process in cancer.

1 comment:

Great post on fruits and like to add fruits are good for weight lose as they provide more energy for physical activities. Fruits reduces the risk of cardiovascular disease, cancers, high blood pressure and cholesterol.san antonio personal training